RaginCajun's Daily Log

[GirlyGymRat]

Sometimes Massage therapy isnt the answer.

something as simple as stretching after cardio once your heart rate is up, can help alot . holding all the stretches for good period of time.

Stretching is so important. I am guilty of not stretching enough after my workouts.

[RaginCajun]

Did 20 min of rowing

Was weak all day from yesterday, ate something bad and threw up a lot. Pretty sure it was something at breakfast and after getting rid of that, I only managed to get down some garlic bread.

Had no trouble stuffing my pie hole today though!

[GirlyGymRat]

Did 20 min of rowing

Was weak all day from yesterday, ate something bad and threw up a lot. Pretty sure it was something at breakfast and after getting rid of that, I only managed to get down some garlic bread.

Had no trouble stuffing my pie hole today though!

Sounds like food poisoning! Drink plenty of fluids... Water. Water. Water. Not just any fluids. Water. Lol. Feel better!

[RaginCajun]

Sounds like food poisoning! Drink plenty of fluids... Water. Water. Water. Not just any fluids. Water. Lol. Feel better!

Either food poisoning or someone slipped something in my drink at my work Xmas party. I made out with the boss's daughter, hope I don't get a phone call tomorrow!

Bahahahaha

[GirlyGymRat]

Either food poisoning or someone slipped something in my drink at my work Xmas party. I made out with the boss's daughter, hope I don't get a phone call tomorrow!

Bahahahaha

Omg. The boss's daughter. Was she single? Good looking? Legal?

[RaginCajun]

Omg. The boss's daughter. Was she single? Good looking? Legal?

Yes, single.

Cute chick, but I don't even remember doing it or what would have prompted me.

Maybe she attacked me?

[mockery]

sure it wasn't the boss's son :P ha ha

[GirlyGymRat]

sure it wasn't the boss's son :P ha ha

Bad bad u r sooooo bad. Lol

[RaginCajun]

sure it wasn't the boss's son :P ha ha

Haha!

Very positive, he has two girls

[mockery]

Haha!

Very positive, he has two girls

Then it could have been your boss himself! possible promotion in your near feature sailor!

[RaginCajun]

Then it could have been your boss himself! possible promotion in your near feature sailor!

I'm thinking of just taking over altogether!

[mockery]

I'm thinking of just taking over altogether!

slept your way to the top

[RaginCajun]

Had a great back/tri workout today.

Elbow is getting back to somewhat normal. Couldn't do some of the exercises cuz of the grip, but I made the best of it.

I will be sore tomorrow, no doubt!

[bikeral]

Had a great back/tri workout today.

Elbow is getting back to somewhat normal. Couldn't do some of the exercises cuz of the grip, but I made the best of it.

I will be sore tomorrow, no doubt!

Glad to see elbow is getting better. Kill that shit. No prisoners.

[RaginCajun]

Glad to see elbow is getting better. Kill that shit. No prisoners.

it is getting there, just trying not to have any set backs!

and yes, take no prisoners, unless they are hot!!!! hahahaha

[bikeral]

it is getting there, just trying not to have any set backs!

and yes, take no prisoners, unless they are hot!!!! hahahaha

I still think the horizontal cardio is affecting your elbow.

[RaginCajun]

I still think the horizontal cardio is affecting your elbow.

Hahahaha, could be

Haven't been training this week as I have been riddled with sinus problems! Can barely breathe! Haven't been taking my vitamins either.

Prob my last weekend traveling for at least a month, thank god!

Diet has been ok, not sharp, but not terrible. Weighted 175lbs today, bout 17-18 %bf. Seems my body just seems to like this weight and bf, but I know I can change that.

[RaginCajun]

My sinuses are still all jacked up as well as my asthma.

Diet is back to being a lot stricter, not just eating whatever the hell I want.

[RaginCajun]

Here it is Iggi

[Igifuno]

Cool man thx.. I'll take a look ASAP!

[RaginCajun]

Cool man thx.. I'll take a look ASAP!

Get some popcorn!

Thanks!

[bikeral]

My sinuses are still all jacked up as well as my asthma.

Diet is back to being a lot stricter, not just eating whatever the hell I want.

Was it hard to get stricter coming from eating whatever the hell you want?

[RaginCajun]

Was it hard to get stricter coming from eating whatever the hell you want?

Hahaha!

No, not really. I just need to discipline myself more and get back to meal planning.

I really enjoy being in the kitchen, just need to get in it more. With all this traveling done, I can focus a little more and stop making excuses.

I want to go balls out in training but worried about getting injured again.

[bikeral]

Hahaha!

No, not really. I just need to discipline myself more and get back to meal planning.

I really enjoy being in the kitchen, just need to get in it more. With all this traveling done, I can focus a little more and stop making excuses.

I want to go balls out in training but worried about getting injured again.

Just busting balls RC. You you are the man.

[RaginCajun]

Just busting balls RC. You you are the man.

I need some ball busting!

[RaginCajun]

35 min of cardio done.

Starting to ramp it up now that I am feeling somewhat better. Damn weather just changed again! It was 80 Friday, 34 this morning!

Finally got to grill yesterday so I have plenty of food to eat!

[Igifuno]

RC, I think this was mentioned before in your thread, but have you or are you considering TB 500? I thought of suggesting Deca , but your injuries sound serious enough that I don't think that would be a great option as it may only mask the injuries temporarily.

I have a friend who is plagued with injuries and he fought it for years because he wanted to accomplish some of the same goals that you have, for example, leaning up but gaining mass. He continued in the gym and reinjured himself over and over again from resistance training and became very frustrated and almost threw in the towel with fitness altogether.

After a few weeks of talking about it it became evident to him that heavy resistance training just simply was not for him. He began training again from an endurance standpoint and focused on strengthening his tendons, ligaments and overall core and strength training. He still had some pain but nothing compared to the pain he dealt with with from heavy lifting. This was a couple years ago and today, this dude is a total kick ass machine and an incredible endurance athlete. He's ripped to shreds and looks incredible. He still lifts but lifts light and is very careful with form and takes precautions not injure himself.

I guess I'm just trying to say that you may want to think about the long-term and decide whether or not heavy lifting is for you, because the reality is it's not for everyone and injuries are a big factor in this.

Now, you maybe thinking fvck you igi, I'm going to lift and that's that. I can certainly understand and respect that, but you may want to do some research into something like TB 500 and possibly give it a try to help resolve some of the injuries that are prohibiting you from meeting your goals.

Otherwise RC, I think you know what you're doing, you know you need to focus on your meal planning and if you have a good understanding of your TDEE and macronutrients, then from a diet standpoint you're on the right track to whatever goals you're set on.

I have dealt with injuries as well to the point where it's taken me out of the gym and I understand how frustrating and even depressing it can be. But you definitely have other options with respect to being a kick ass athlete.

[RaginCajun]

I'll have to give TB another shot. Tried it in the past but couldn't tell if it worked or not.

I pick up what you are putting down and ready to listen. Sounds as if I am in the same boat as your friend was.

How did he go about his training and what not, you have my attention!

[Igifuno]

I'll have to give TB another shot. Tried it in the past but couldn't tell if it worked or not. I pick up what you are putting down and ready to listen. Sounds as if I am in the same boat as your friend was. How did he go about his training and what not, you have my attention!

For starters, he stopped lifting heavy, and did a lot of therapeutic movements that increased the strength in his secondary support system (joints/ligaments/tendons) and slowly began resistance training again with lighter weights/high reps.

From an endurance standpoint, he does a lot of running and rowing. Not sure how much over TDEE he consumes, if at all, but he eats a good amount so I would think he's eating at least at maintenance, if not a bit more. I'm going to give him a shout to find out more about this.

Great muscle structure and, TBH, he looks way better than he did when he was lifting heavy and injuring himself constantly.

[Igifuno]

Just talked to him through text.. he eats at maintenance or a couple hundred over. This obviously can be adjusted based on your body type and goals, but its helped him keep a good amount of LBM.

He also said that he did a lot of theraputic stretching which helped with pain and built strength in joints, etc..

With resistance training, you can still take your muscle groups to failure only with lighter weight. As your support system strengthens, however, you may (or may not) find that you can increase the weight with time.

[RaginCajun]

Just talked to him through text.. he eats at maintenance or a couple hundred over. This obviously can be adjusted based on your body type and goals, but its helped him keep a good amount of LBM. He also said that he did a lot of theraputic stretching which helped with pain and built strength in joints, etc.. With resistance training, you can still take your muscle groups to failure only with lighter weight. As your support system strengthens, however, you may (or may not) find that you can increase the weight with time.

What does or did his weekly routine look like training wise? What types of exercises and what not?

[Igifuno]

At first, he concentrated on only cardio (elliptical and row machines), did a lot of swimming, punching bag, jogging, mountain biking and even cardio classes in the gym. This was in an effort to stay healthy as he knew he couldn't go back and lift heavy. Core exercises like light dead lifts, ab/oblique movements and stability ball exercises really helped him stay in good shape while he allowed his injuries to heal. That's another big thing, allowing your body enough time to heal properly.

He's in the gym 2-4 days a week now and, as I mentioned, is in impeccable condition.

He stays away from squats, leg extensions or heavy lunges, although does do light weighted lunges now, but not heavy as it can strain the knee easily. He now lifts with free weights again but its lighter weight, higher reps, which works for him.

Hope this helps a little RC. If you want to know any other details, just let me know and I'll pick his brain further.

[RaginCajun]

At first, he concentrated on only cardio (elliptical and row machines), did a lot of swimming, punching bag, jogging, mountain biking and even cardio classes in the gym. This was in an effort to stay healthy as he knew he couldn't go back and lift heavy. Core exercises like light dead lifts, ab/oblique movements and stability ball exercises really helped him stay in good shape while he allowed his injuries to heal. That's another big thing, allowing your body enough time to heal properly. He's in the gym 2-4 days a week now and, as I mentioned, is in impeccable condition. He stays away from squats, leg extensions or heavy lunges, although does do light weighted lunges now, but not heavy as it can strain the knee easily. He now lifts with free weights again but its lighter weight, higher reps, which works for him. Hope this helps a little RC. If you want to know any other details, just let me know and I'll pick his brain further.

That's kind of the lines I was thinking and sometimes I just need to hear it from someone else. I know what I need to do and will formulate a plan I can stick with. Looks like it is back to being a cardio bunny for me! Another triathlon may be in my future...........

Thanks Iggster!

[GirlyGymRat]

Happy new year from one cardio bunny to another!!

[RaginCajun]

Happy new year from one cardio bunny to another!!

Same to ya GGR!

Time to get it!

[RaginCajun]

After chatting with Iggi, looks like I will be laying off the heavy lifting for now and focusing on Kel's anti-Christ, cardio! I have a log/journal to write notes on my training to keep me focused and to see improvements. My training schedule will look a lot like some of old. Here it is:

Day 1 - 45-60 min of cardio (cycle, swim, run, row, elliptical, treadmill, stair master)

Day 2 - Interval Sprints (30 sec sprints/60 sec walk). Repeat 10-20 times

Day 3 - 45-60 min of cardio (same as day 1 but diff exercise or multiple exercise done in a circuit)

Day 4 - rest/ or low intensity cardio like walking/ yoga- stretching

Day 5 - Interval Sprints (30 sec sprints/60 sec walk). Repeat 10-20 times

Day 6 - 45-60 min of cardio (same as day 1/3 but diff exercises or circuit)

Day 7- Interval Sprints (30 sec sprints/60 sec walk). Repeat 10-20 times

Stats today 5'10 174.4lbs. 18-20% BF

Maintenance cals +\- 2100

Macros - 50% pro/ 30% carbs/ 20% fats

I started day 1 training and did 45 min of cycling on my trainer while watching football. I helped a guy move some heavy furniture today also and walked up and down the stairs back and forth to the BBQ pit. I didn't count macros but food choices were all good.

Looking forward to day 2!

[GirlyGymRat]

After chatting with Iggi, looks like I will be laying off the heavy lifting for now and focusing on Kel's anti-Christ, cardio! I have a log/journal to write notes on my training to keep me focused and to see improvements. My training schedule will look a lot like some of old. Here it is:

Day 1 - 45-60 min of cardio (cycle, swim, run, row, elliptical, treadmill, stair master)

Day 2 - Interval Sprints (30 sec sprints/60 sec walk). Repeat 10-20 times

Day 3 - 45-60 min of cardio (same as day 1 but diff exercise or multiple exercise done in a circuit)

Day 4 - rest/ or low intensity cardio like walking/ yoga- stretching

Day 5 - Interval Sprints (30 sec sprints/60 sec walk). Repeat 10-20 times

Day 6 - 45-60 min of cardio (same as day 1/3 but diff exercises or circuit)

Day 7- Interval Sprints (30 sec sprints/60 sec walk). Repeat 10-20 times

Stats today 5'10 174.4lbs. 18-20% BF

Maintenance cals +\- 2100

Macros - 50% pro/ 30% carbs/ 20% fats

I started day 1 training and did 45 min of cycling on my trainer while watching football. I helped a guy move some heavy furniture today also and walked up and down the stairs back and forth to the BBQ pit. I didn't count macros but food choices were all good.

Looking forward to day 2!

I image Kel will just be shaking his head back and forth. Lol

Seriously. I am glad u taking this advice. You have been in pain for a looooonnnnnngggggg time. Keep us posted.

[Igifuno]

You're going to feel and look great RC.. I would give yourself as long as it takes to heal and then test the waters with very light weight and work your way up but to a moderate weight and higher reps. Don't neglect resistance training in the interim though. Even resistance band excersises will be beneficial and better than nothing.

Swimming will be great for secondary support system strengthening. Be careful with yoga. I don't know much about it, but I've heard a lot of mixed opinions on the benefits vs. potential injury. You may want to look further into it.

Take the opportunity to do rotator cuff/tendon excersises as well.

[RaginCajun]

Day 2 complete!

Decided that 60 sec was too long to wait so did 30 sec sprint followed by 30 sec rest, repeated 12 times.

Need to do some stretching and foam rolling this evening

[Igifuno]

Day 2 complete! Decided that 60 sec was too long to wait so did 30 sec sprint followed by 30 sec rest, repeated 12 times. Need to do some stretching and foam rolling this evening

Nice RC. Way to start off the day.